Calf Raise



CALF RAISE - Free Weights

TARGET MUSCLES:

  • Gastrocnemius (calf)
  • Soleus

START POSITION:

  • Stand with feet approximately hip to shoulder width apart and toes pointing forward.
  • Position the bar securely across the upper back and shoulders, not directly on the neck.

PROCEDURE:

  • Slowly raise the heels by pressing through the balls of the feet until comfortably elevated.
  • Pause briefly at the top of the movement.
  • Slowly lower the heels to the starting position under control.
  • Repeat using slow, controlled movements. (12-15 times)

CALF RAISE - Machine

TARGET MUSCLES:

  • Gastrocnemius (calf)
  • Soleus

START POSITION:

  • Step up on the foot block of the machine with the head between the shoulder pads.
  • Adjust machine so that the shoulders are comfortably under the pads.
  • Place the balls of the feet on the foot block, position feet shoulder width apart.
  • Position toes pointing forward.

PROCEDURE:

  • Keep the legs nearly straight without forcefully locking the knees.
  • Slowly lower the heels until a comfortable stretch is felt in the calf muscles.
  • Raise the heels by pressing through the balls of the feet as high as comfortably possible.
  • Pause briefly at the top of the movement.
  • Slowly lower the heels under control to the starting position.
  • Repeat using slow, controlled movements. (12-15 times)
Calf Raise
Image courtesy of Leonard Krasniqi